May 28th, 2018 By Schnitzel

It was a drizzly humid morning as we pulled into the bank lot to drop off pink and orange, preparing for a sheltered KB workout.  The CB lot didn’t look very busy, but was pleasantly surprised to see a group of PAX assembling around the yellow Mazda.  Neither rain nor snow nor gloom of night…

Disclaimer

Not a professional, modify as necessary including skipping the exercise completely.  Some consideration was given to the latter.

Mosey

Short slow mosey to the bank shelter.  Circle up, of sorts for:

• SSH
• Cotton pickers
• Windmill
• Tempo merkins
• Tempo curls
• Tempo tri extensions

The Thang

Main course was intended to be a fluid transition of several exercises together.  Not sure it became that but was a continuous “press fest” as coined by Pox midway through.

1. Start with Sit-N-Press, increase reps each set.
2. Do first half of a turkish get up, the get up part, with the bell in right hand.
3. From there do a clean and press with right hand, increasing the reps for each set.
4. Switch hands and do clean and press with left hand.
5. Do the get down part of the get up, with bell extended in left hand.
6. from the resulting horizontal position, do 10 chest presses.

Repeat, bumping the rep count up to 5, and then back down to 1, for the Sit N Press and clean and press.  Chest press reps stay at 10.

Run a lap around the bank.

20 KB swings.

More tempo:

• Tempo lawn mowers
• Tempo squats
• Tempo upright rows

People’s chair, conveniently placed brick pillars, Golden Boy’s custom made for foot and arm rests, and drink holder.  Add Can-Can..

Colt 45s.  15 curls, lower half, go to parallel.  15 curls, starting at parallel to full curl, 15 full curls.

Run a lap

Regular:

• lawn mowers
• upright rows
• squats

People’s chair again with Can-Can.

Mary

• Mason Twist w KB
• LBC w KB
• Crunchy Frog, no KB
• W w KB
• Finally, do a half get up, just to get up.

Prayer Requests / Announcements

Sparknut’s church joining forces with another.

Military men and women.

Moleskin

Good to see the force this morning.  Good way to start the day and appreciate you all playing along.  Have a great remainder of the holiday.

AYE.

 

 

Bell Buster

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